Tuesday 9.11.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Reverse Grip Bench Press, Close Grip Bench Press (4x5 each), and Band Pull Aparts:
- Reverse Grip Bench:  45x9, 95x8, 135x7, 185x6, 205x 5, 5, 5, 4
- Close Grip Bench: 45x9, 95x8, 135x7, 185x6, 205x 5, 5, 5, 4
- Pull Aparts:  Blue Band x 18, 16, 14, 12, 10, 10, 10, 8

Arnold Presses and Band Face Pulls (4x10):
- Arnold Presses:  60x 10, 9, 9, 9
- Face Pulls:  10, 9, 9, 9

Lateral Raises (3x1:00 sets with 1:00 rest):
- 30's, 20's, and 10's (trying for 10 reps at each weight)

DB Skull Crushers (3x 1:00 sets with 1:00 rest): 
- 30x 3x 1:00 (stay at this weight)

Elbows Out DB Extensions (3 x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Reverse Grip Cable Pushdowns (3x1:00 sets with 1:00 rest):
- Orange, Blue and Red CS Cords (trying for 10 reps at each weight)